Coach,Today is my "Big Dawg/CF" birthday, and needless to say after a year of this training, and never have done any barbell work before, I've seen huge gains across the board, and have the data to prove it!

4-4.25 hours would be the goal if shins, and anterior chain held up. when i ran the 12 mile tough mudder, my conditioning was never a factor it was my hip flexors locking up and shin-knee tightness. running a marathon isnt on my "TO DO" list

Woke up feeling a lot better. Energy was good. Felt like a broke off on the workout though, and am disappointed with the time. Breathing was tough. DLs and DUs broken on last 2 sets. Broke Du's probably last 3 sets. DUs during warmups felt off too.

Re Marathon, I'd shoot for a sub 4, but my feet, knees and hip flexors would be the limiting factor I think.

Hmm for a marathon proably like 3.5-4hours. Today was no joke and it really made me remember why I love CrossFit so much! Had to do this one on the treadmill today since it was cold dark at 6am, and I just got over a cold . Got in a little over 5miles total and got the weirdest looks because I think I was the only one sweating in the gym! It was so hot in there,(I guess it has to be when girls just walk around in little outfits doing nothing!) had a rough time getting the heart rate back down after the 90% in rounds 4 and 5 since I got so hot. Was good though, haven't ran that far in quite a while!

Did part one yesterday 10:49; todays workout completed part two from yesterday after today no rings had to do regular dips five rounds completed...170 total reps...didn't have much in the tank after the run

scaled/subbed down to 5 bar dips rather than 10 ring dips. Dips and Pushups still huge weakness for me. All broken except for burpees, which were unbroken each round.

I took Saturday, Monday, and Tuesday off and only did the thruster WOD on Sunday. I was in need of a break since I was feeling worn down. Felt fresh today. Looking forward to getting back into the swing of things. Did yesterday's WOD rather than today's running since I am doing a 5K Friday.

set a consecutive DU PR today at 72 with a weighted rope. also went for my goal of 20 conseuctive kipping pull-ups but lost my grip at 17. Gonna try again tomorrow. HSPUs are getting closer, I think I'll get one within a couple months. it's been a great year for me in making improvements.

As for marathon time, I would shoot for 8:20/mile so that would put me around 3:37. I am running a Half Marathon in May so that will give me a better idea if I could hold that pace for that long or if I would need to properly training for a marathon to do so.

PTS: sleep book is..."Healthy Sleep Habits, Happy Child". Forget author off top of my head, but I highly recommend it to anyone that will listen and is having kids.

I am feeling eager to train again. I am at work today, but unless we get crushed all night I am going to get after training again. Trying to decide if it would be better to jump in current or follow from back at the 1 hr row where I dropped off. Any advice dawgs? I am going to have to modify the program a bit for my life and goals. Not exactly sure how that is going to look yet.

Such a bad runner i'd guess 4.5. WOD's like tonight are difficult for me to guage. I always start easy for fear out of gassing out later. Knee started feeling like it was filling up with fluid towards the end. The problem is, i've never had knee problems.

Run went well for me, Not so well for my partner who hates running she went pukie on the treadmill and it was hilarious watching her trying to keep it down...But, I set tread at 9.5 for 90% and 7.0 for recovery, warm up and cool down 5.0 - 5.5...I covered 5.58 miles...

Just got back from vacation and poor eating choices the last 4 days. We were out of town so it made it a little difficult. Took a few jogs and practiced some high box jumps while we were gone. Considering the holiday sidestep, I blew away my last performance on that wod. Hope all the dawgs had a merry Christmas!

This is Nate. can't get my password to work for google every time I get on here for some reason.

first time i ran distance in 7 months was on the 24th...ran 3 miles in 19:40. today was the second time in 7 months; felt good but damn do my calves hurt! covered 6 miles in 44:30. cut the final cool down to 3 and 1/2 min due to time constraints. I feel like an old man right now so a marathon would probably crush me. running slow KILLS my joints, but there's no way I could hold a fast or probably even decent pace for a marathon. I'd try to hold an 8 min mile which would be 3 1/2 hrs, but could see myself falling to a 9 min mile which would be just under 4 so maybe 3hr45min, an 8:30 average.

My hammies and back were smoked from yesterday's workout. My back stiffened up a little bit so I cut the workout short and went back inside to do more stretching and mobility work. I will revisit this workout at a later date.

notes: Been stuck at 235-245# for awhile now on both power and squat cleans. This is a tech problem 100%...very frustrating and will be addressed by spending some time with a buddy of mine who's an oly coach.Happy with the row! Last 100m burned good!

As for the run, I have no idea. I'd like to find out though (just not anytime soon).

did chicago marathon in October this year, 4:40 with run/walk last 6 miles. Was on pace for around 4:00 then hips shut down. Went through alot of ish training for it- for sure unprepared. Now, I feel like 8:30 pace would be solid.

Finally, a WOD I can do on the cruise. Worked at 160/130 HR. good stuff

Learned a valuable lesson today. I did yesterdays part one deads and DUs. Went into it knowing my training has been more than lacking as of late but I was just going to go as hard as I could. I felt like I was struggling but just kept pushing. At the end 11:19 I was disappointed in my performance feeling I could do better especially with the double unders. I decided to check to see if I had done the workout that James posted the link to. I had and to my huge surprise I actually beat that time by a 1:10 wow. I know that if I had checked my previous time before doing the WOD I would probably gone slower thinking that I am not in as good a shape as I was at this time last year. It showed me that maybe I need to approach every WOD with the just go as hard as you can attitude and compare after to see how it went. It also reminded me how strong I can be both mentally and physically. I think the fire might be rekindled!!

First time working in a heart rate zone. Didn't have a max heart rate to use so I did two attempts at a max heart rate test on a treadmill. Got it up to 208 so I used that. I only hit 90% in the first set. After that it was murder to hold 80% for the work sets. 70% felt like a crawl though. Longest run in 2 years.